Are Natural Sweeteners Healthier Than Sugar?

If you’re looking to reduce your sugar intake, natural sweeteners offer many options. Here’s what to keep in mind when choosing one.

Stevia

• Hundreds of times sweeter than conventional sugar
• Won’t spike insulin or blood sugar
• May trick the body into craving more

Agave

• More calories than conventional sugar
• High in fructose, which can increase triglycerides & fatty liver disease risk
• Low glycemic index
• May benefit gut health, thanks to prebiotics

Monk Fruit

• Won’t spike insulin or blood sugar
• High in antioxidants
• May have anti-cancer effects

Coconut & Date Sugar

• Less processed than table sugar
• Lower glycemic index
• Source of some fiber, minerals and antioxidants

Allulose

• Low calorie
• Little or no aftertaste
• May improve insulin response
• Fewer long-term studies

Sugar Alcohols: Erythritol & Xylitol

• Won’t cause tooth decay like other types of sugar
• Won’t spike insulin or blood sugar
• Erythritol may increase risk of heart attack, stroke and blood clotting
• May cause digestive distress if consumed in excess

Honey & Maple Syrup

• Less processed than table sugar
• Source of minerals, vitamins, proteins and other nutrients
• Lower glycemic index
• High in antioxidants

Whatever your sweetener of choice, it’s important to practice moderation. The American Heart Association recommends:

• 6 teaspoons of sugar/day for women
• 6 teaspoons of sugar/day for men